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Thursday 6/25/15

Intro to Self-Defense: Building a basic self-defense skill set is critical. Attacks can happen anywhere to anyone at anytime. Whether you’re packed in like sardines at Music Midtown or walking home from McCracken’s, you need to be prepared. Come learn from some of the best in Atlanta this Saturday at 10:30 am. COL Brock Gaston will lead the training with the assistance of some instructors from Atlanta Haganah. (That’s right…we’re bringing in additional experts to provide you the best possible training! And for ten bucks?!?!?…hey, we have to feed and water the instructors.)

You will work hard and get sweaty. Please be sure to bring water, consider a dry shirt to change into and guys should also consider groin protection. Remember, this is proven realty based training. We expect you to take the workshop seriously while keeping your training partner safe. I CANNOT WAIT!!! Who wants to be my partner?? Sign up here.

Sunday: Yoga @ 4 pm. Get your recovery on. Yoga is a regular class happening every 2nd & 4th Sunday of the month. Take advantage. This class should be packed out. Until your overhead squat looks like Lyndzey’s….you better keep mobilizing.

July 4th: Saturday in the Park. An annual tradition, we are headed to the track and field located behind the Cobb Civic Center. It will be a team event and is always a great time. Join us! If you have friends or family in town that want to join you, this is the day to bring them. 

We are proud to offer a huge variety of specialty classes to you. Other gyms in the area don’t hold a candle to our classes and level of expertise. We can only continue to offer them if seats are filled. Sign up and grow your skill base!

Speed Ladder
Hip Mobility Series

Levels 2-4
10 Downdog Push-ups
Practice movements from the barbell complex with empty bar/light weight

Levels 0/1
10 Downdog Push-ups
Practice movements from the kettlebell circuit with light weight


“Free Range Children”

Levels 2-4
Barbell Complex – 6 Rounds/6 Reps of each movement
Alternate each round with a partner (2-3 people per bar)

Clean Pull
Hang Power Clean
Behind the Neck Lunge (3 per side)
Behind the Neck Snatch-grip Power Jerk

The barbell complex should be performed with the same load for all 6 rounds. This rep scheme is extremely challenging. Each round is one unbroken set. If you can’t finish all 30 reps, your score is 0 for that round. There are to be NO broken sets–once you put the bar down, it is your partner’s turn. If you change the weight on the bar between rounds, your load score is 0. Post total completed rounds and the load to comments below (e.g. 5/135).

Levels 0/1
Double Kettlebell Complex
5 Rounds: 5 Reps each unless noted

Clean and Press
Clean and Lunge
Get-up (one on each side)
Clean and Front Squat

Rest 1-2 minutes before the next circuit.